Kayaking that Doesn't Hurt Your Back

Kayaking can be the best of both worlds for the outdoorsy fitness enthusiast. You can enjoy the natural scenery while strengthening your muscles and engaging in a vigorous cardio workout. Back pain, referred to as "yak back." is the most common injury among kayakers, the result of sitting for long stretches of time and using incorrect paddling techniques. Proper posture and paddling can help you enjoy kayaking without hurting your back.

Posture

• Proper posture for a kayaker is sitting upright with the back pressed up against the seat back. This position keeps your spine aligned and your shoulders squared, thus reducing the risk of backache. Pain, however, is common in kayakers due to the arching of the lower back that happens when sitting up straight. Place a rolled-up towel in between your back and the backrest to alleviate the pressure. Stretch your hamstrings before you get into the kayak to keep from hurting your back. Tight hamstrings make sitting up straight more difficult. Loosen up tight back muscles through some light pelvic rocking or tilting while you are sitting in the cockpit.

Paddling

• In an ideal kayaking scenario, your spine must remain stabilized during each stroke you paddle. According to New England Kayak Fishing, Inc., paddling requires activation of not only your lats -- the broad muscles in your back and sides -- but also your abs and leg muscles. Tighten your stomach and press your feet down against the foot pedals to stabilize your spine and prevent over-rotation of your torso. Limit bending if possible, but when rotation is required, pivot from the hips instead of the waist.

Leg Position

• The positioning of your legs and feet in the kayak plays a role in preventing back pain. Place your feet firmly against the foot pedals, also called foot rests, inside the cockpit. This lets you extend your legs almost fully; your knees are bent just slightly. If you aren't able to straighten your legs out while pressing on the foot rests, adjust their position. Jodi Bigelow, author of "Kayaking for Fitness: An 8-Week Program to Get Fit and Have Fun," explains that a straight leg helps you move your upper body more naturally without the awkward twisting that can hurt your back.

Carrying the Kayak

• Lift and carry your kayak properly to avoid hurting your back before you get on the water. If the kayak is too heavy for you to manage alone, ask for help. Bend your knees, keeping your back as straight as possible as you lift the kayak onto your thigh. Roll the boat toward you if outright lifting is too difficult. The cockpit should be facing away from you during the first phase of the lift. Nudge the kayak up toward your chest with your knee. As you grab the far edge of the boat with your hand, roll it up onto your shoulder with the cockpit facing you.